Foods That Can Be Eaten On The Mcdougall Diet

The McDougall program is a vegetarian diet designed by physician and nutrition expert Dr. John A. McDougall said to provide significant health benefits, such as long-term weight control and prevention or reversal of serious illnesses, such as heart disease, without medications. It eliminates animal-derived and processed foods, including meat, dairy products, eggs, vegetable oils and added sugars, and contains 70 to 90 percent carbohydrates. For best results, seek guidance from your doctor or dietitian before making significant dietary changes.

Starches

Humans were designed to crave carbohydrates, according to McDougall, or to crave "sweet-tasting foods." But McDougall isn't referring to candy and soft drinks. Starches, such as whole grains, root vegetables and squash, provide rich amounts of fiber, nutrients and glucose -- your body's main dietary source of energy. They provide natural sweetness, which your taste buds will adapt to as you rid your pantry and meals of processed and sugary fare. As fiber-rich foods, whole grains and starchy vegetables, can help lower your cholesterol, normalize your bowel movements and enhance blood sugar control and weight loss, according to MayoClinic.com. Particularly fiber-rich starches include barley, whole wheat pasta, oats, brown rice, wild rice, sweet potatoes, lentils and pumpkin. Eat a variety of nutritious starches to promote enjoyment and broad nutrient intake.

Vegetables

Green and yellow vegetables, such as leafy greens, bell peppers, Brussels sprouts and broccoli, should serve as the "center" of your meals while following the McDougall program. You can enjoy them without restriction. As antioxidant-rich foods, colorful vegetables support your body's ability to resist and heal from infections and disease. For healthy living, the American Dietetic Association recommends eating at least 2.5 cups of vegetables per day. Particularly antioxidant and fiber-rich vegetables include kale, spinach, Swiss chard and garbanzo beans.

Fruits

Because fruits contain more natural sugar than vegetables, McDougall suggests limiting your intake to three servings per day, or fewer if you are highly sensitive to sugars. This meets the ADA recommended minimum of 2 cups of fruit per day. Like vegetables, fruits are prime sources of disease-fighting antioxidants. They also provide ultra-sweet, nutritious alternatives to processed sweets, such as candy, ice cream, sugary cereals and soft drinks. Incorporate a variety of antioxidant-rich fruits, such as berries, citrus fruits, mango, kiwi, guava and papaya, into your diet routinely. Dried fruits, such as raisins, prunes and dates, are also permitted.

Soy Products

Soy is a nutrient and protein-rich legume prevalent in vegetarian and Asian cuisine. McDougall suggests soy-based foods as useful alternatives to foods prohibited from the diet, such as dairy products. After your first 12 days of eating starches, fruits and vegetables only, you may substitute soy-based milk and cheeses for dairy products. Tofu mayonnaise provides an acceptable alternative to regular mayo. Crumbled tofu can replace cottage cheese.